Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)3 ROUNDS 250m Row (Stays the same) 7 Squats → Front Squats (PVC) → OH Squats (PVC) 7 Push-ups → Ring Support → Dip Negative 7 Scap Pull-ups → Chin-ups → Pull-ups 7 Sit-ups → Leg Lifts → Hanging Knee RaisesWorkoutMetcon (No Measure)EMOM x 24 MINUTES* MIN 1 - … Continue reading Thursday – 8/15/19

Back East CrossFit - Back East BarbellWeightliftingFront Squat (5 - 5 - 3 -3 - 1 - 1 )Deadlift (10 - 8 - 6 - 4 - 2)

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)‘Old School Gym Class" Warm-up… 3 ROUNDS 10 High Knees (each) 10 Sit-ups 10 Mountain Climbers (each) 10 Arm Crosses 10 Tuck-JumpsExtended Warm-upWarm-up (No Measure)EMOM x 6 MINUTES MIN 1 - Run 1 lap MIN 2 - Max Slam BallsWorkoutMetcon (7 Rounds for weight)7 SETS FOR LOAD* 1 Deadlift … Continue reading Wednesday – 8/14/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)BUY IN... 15/12 Cal Bike (Easy Effort) 3 ROUNDS... 10 DBL KB/DB Bent Over Row 25’ Filly Walking Lunge (R) 25’ Filly Walking Lunge (L) 25’ Cross Body Walk (R) 25’ Cross Body Walk (L) :20 FR Bottom of Squat Hold BUY OUT... 15/12 Cal Bike (Hard Effort)SkillWarm-up (No … Continue reading Tuesday – 8/13/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)EMOM x 8 MIN: Odd: :50 Bike @ 60% → 70% → 80% → 90% Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → Curtsy SquatsStrengthBack Squat (1-1-1-1-1)Back Squat -1 set every 3 min- *Start heavy and build toward new 1RM!WorkoutMetcon (Time)FOR TIME … Continue reading Monday – 8/12/19

Back East CrossFit - EnduranceWarm-upWarm-up (No Measure)"Rock Paper Scissor" w/ Burpee Penalty! - Athletes should play 3 sets of 10 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform 10 burpees. *After the RPS game… … Continue reading Sunday Endurance WOD – 8/11/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)2 ROUNDS -- With a partner, "Mirrored" (both athletes move together in unison) 8 Up-downs 8 Air Squats 8 V-ups/Tuck-ups 8 Plate Ground to OH Into… 1 ROUND (Non-mirrored, partners alternate movements - P1 rows then P2 rows, etc.) 300m Row 10 Burpees 10 Toes to Bar 10 DBL … Continue reading Saturday Partner WOD – 8/10/19

Back East CrossFit - Back East BarbellWeightliftingPower Clean (Build to a heavy single for the day)On a 10 minute clock, starting with the empty bar, build to a heavy 1 rep power clean.Split Jerk (Build to a heavy rep for the day)On a 10 minute clock, starting with the empty barbell, build to a heavy … Continue reading Back East Barbell – 8/10/19

Back East CrossFit - CrossFitWarm-upWarm-up (No Measure)500m Row into… 3 ROUNDS FOR QUALITY (really feeling the positions) 10 Barbell Deadlifts (pause at mid-thigh) 7 Hang Muscle Cleans (open rack further each rep) 5 Front Squats (hold bottom and bounce out of hole slow) 3 Strict Presses (press up hard and push body through bar)Extended Warm-upSquat … Continue reading Friday – 8/9/19

Back East CrossFit - CrossFitNotes:Open Gym from 12:30pm until 4pm only today!Warm-upWarm-up (No Measure)4 ROUNDS :30 Bike 25’ Forward Bear crawl 25’ Reverse Bear crawl 8/8 DB Cross Body Single Leg RDL 6/6 SA Half Kneeling DB Arnold Press 4/4 SA DB Overhead Split SquatWorkoutMetcon (AMRAP - Rounds and Reps)4 SETS AMRAP x 4 MINUTES … Continue reading Thursday – 8/8/19